1. This movement is performed with dumbbells. It is performed lying on a flat bench.
2. Lie on a bench and with your feet flat onthe ground. Let your hands hang straight down holding a dumbbell each.
3. Begin with the dumbbells hanging straight down, touching the ground. Now, one arm at a time, slowly curl up the weight. Be sure to keep your elbow pointing down as you come up, you may rasie it slightly to contract your biceps. Do not swing up the weight. Pause and flex your biceps hard at the top of the movement.
4. Lower the dumbbell back down, bu do not allow it to touch the ground. Simultaneouly curl the other arm. Repeat the movement for the opposite arm.

This is a great movement for targeting the overall biceps muscle. This exercise is intended for a light to medium weight. You must concentrate on the form in this movement. Using too much weight will bring other muscles into play which will defeat the purpose of the exercise. Remember to keep your arm in a hanging position and not moving your elbow too much in the entire range of motion. Good Luck!